0

And Breathe: The 7 Yoga Poses That Will Relieve Lower Back Pain

Lower back pain is something that most of us have had to deal with at some point. Whether you're a long-time sufferer or only get the occasional muscle twitch, research has shown that by practicing yoga you can relieve pain and improve function. We've compiled the seven best yoga poses to strengthen your muscles and increase flexibility—taking the pressure off your overworked lower back. So, grab your yoga mats and get to stretching!

Downward-Facing Dog
Starting with a classic yoga pose, downward-facing dog helps to strengthen your abdominals which in turn, support your lower back. Begin with your hands and knees on the ground, then push your knees away from the floor and lift your tailbone upwards.

Child's Pose
Child's pose is a great all-round yoga movement. Not only does it gently elongate the muscles in your back, but it also encourages deep, conscious breathing that can be helpful to soothe stressful thoughts as well. While on all fours, stretch your arms out in front of you and rest your head facing down. Sit back on your ankles, and you'll be able to feel your muscles stretching as you inhale and exhale.

Triangle Pose
This exercise is one that can easily be done at the office or anywhere lacking in floor space. Triangle pose relieves lower back pain by lengthening the muscles on the sides of your torso. Start by standing straight ahead, then slowly spread your feet apart and point your left foot at a forty-five-degree angle. Use your right arm to reach to the floor, while you keep your left arm straight to the ceiling. Hold for five to ten breaths, then change sides.

Upward-Facing Dog
Upward-facing dog is a go-to pose for yogis to relieve lower back pain. It helps to strengthen both your spine and abdominal muscles which helps to develop a strong torso. Try it by laying flat on the floor with your palms in front of you. Push the tops of your feet into the floor as you lift your chest and raise your head upwards.

Cat and Cow Pose
This simple backbend movement is extremely effective in stretching out your spine, while also engaging your shoulders, neck, and torso. To do this pose, get on your hands and knees and while inhaling, lift your chest and tailbone towards the ceiling. While you exhale, arch your back and drop your head. Continue this pose to the rhythm of your breathing.

Bridge Pose
Your abdominal muscles play a huge part in lower back pain. By strengthening them, you're effectively relieving your back from excess stress. Bridge pose is a simple and effective way to do this. Lay on your back with your knees bent and your arms resting beside your body. Then, lift your tailbone up until your thighs are parallel with the floor and feet firmly on the ground. Interlock your hands underneath your body and hold for up to a minute.

Sphinx Pose
By sitting at a desk for the majority of the day, lower backs can become flat (and painful). The sphinx pose is a way to promote the natural curvature of the lower back to relieve aches and pains. Simply lay on your stomach with your legs hip-width apart. Bring your elbows underneath your shoulders with your palms face down in front of you. Hold the pose for a couple of minutes and breathe deeply throughout.

Loved this? These 6 yoga poses will lull you into a deep sleep.

Liquid error (templates/article line 123): Error in tag 'section' - 'featured-collection-sheet-set' is not a valid section type

Welcome to Bed Threads

It looks like you’re in Australia. Enjoy…

  • Free shipping Australia-wide
  • Easy returns
  • Plus, subscribe for $15 off your first order

Your Order (0)

Your cart is currently empty.
Not sure where to start?

Most Popular Additions to Your Home

  •  

     
    0 out of 5, from reviews
  •  

     
    0 out of 5, from reviews
  •  

     
    0 out of 5, from reviews
  •  

     
    0 out of 5, from reviews
  •  

     
    0 out of 5, from reviews
  • Gifting has never been easier Perfect if you’re short on time or are unable to deliver your gift yourself. Simply enter your message and select how it is to be delivered:
    Send Now
    Send Later
    On Delivery
    Your message will be automatically delivered to your recipient as per the schedule you have chosen! By sending this gift, you agree to Giftnote's Terms of Use and Privacy Policy and agree to receive notifications with gift updates.
    Add your gift message

    Enter who the gift is for

    Enter who the gift is from

    Enter a gift message

    Select at least one option

    Invalid email address

    Invalid phone number

    Select a delivery method

    Your gift message will be sent as soon as you complete your purchase
    Your gift message will be sent at the date and time of your choosing

    Select a date in the future

    Select a time in the future

    Your gift message will be sent when your order is marked as delivered by your courier. Note: Only available for physical products
    By sending this gift, you agree to Giftnote's Terms of Use and Privacy Policy and agree to receive notifications with gift updates.
    Gift message summary
    Who is this gift for?
    Loading...
    Who is it from?
    Loading...
    Your message
    Loading...
    Delivery Schedule
    Send Now
    Your gift message will be sent as soon as you complete your purchase
    Send Later
    Your gift message will be sent at the following date and time

    Time
    Loading...
    Date
    Loading...
    Timezone
    Loading...
    On Delivery
    Your gift message will be sent when your order is marked as delivered by your courier

    Remember to enter your recipients shipping address during checkout!
    Delivery Method
    Email & SMS SMS Only Email Only
    Recipient's Phone Number
    Loading...
    Recipient's Email Address
    Loading...
    By sending this gift, you agree to Giftnote's Terms of Use and Privacy Policy and agree to receive notifications with gift updates.